Weekly schedule update - any better?

[PhoebeMcPeePee]

Following advice on my 'what's your weekly schedule' thread I've had a rethink as it sounds like I wasn't doing enough so now doing:

Monday: 30 min jog
Tuesday: 1 hour cycle (currently doing about 20km / 450-500kcal)
Friday: 1 hour cycle (ditto above)
Saturday: 1 hour outdoor cardio/circuits class

In the new year (5 months to 100km bike ride) I plan to add a 1 hour ride on a Sunday & my Tuesday ride will gradually increase aiming for 10km / month. Is this any better or am I still missing something? I work long hours Mon, Wed & Thurs so anything extra would need to be on the other days.

Is your cycle outdoors on a real bike or indoors on a gym bike? If it's outdoors, try to push the pace as much as you can when you can. If it's a gym thing then try the Sufferfest videos - they are excellent for interval training etc.

You could vary your jog with fartlek or intervals too.

Generally, you'll see more results from intervals stuff than single pace stuff, as you can push yourself harder.

Cycle rides are all outdoors & it's very hilly around me so I can definitely push harder especially as I get further afield. For my jog I literally have 30 minutes to run from when DH gets home to when I go out so it's literally: out front door, run for 15 mins, turn around & run home again I'm not familiar with interval training but will go & look it up

look up 'fartlek' for your run. it means speed play....basically you play about with speeds a bit. so sprint to the next lamppost, then easy jog to the next one, then sprint to the one after etc perhaps. or decide you'll do one minute slightly above your normal speed then one minute slightly below, alternating for a few reps. basically, mix it up speed-wise to elevate your heart rate more for some sections....you'll see faster results than just a slow jog

fartlek sounds great, if only it wasnt such an unfortunate word